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#422811 - 10/06/09 09:29 AM Re: Creaky Old Mods Journal [Re: JoelM]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Good stuff Cord; get well, get well soon, but don't over do it.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#422837 - 10/07/09 04:55 PM Re: Creaky Old Mods Journal [Re: Dereck]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Thanks guys smile

Today.
Bike: 15 mins level 7, 77 rpm, 145 bpm MHR
Crosstrainer: 6 mins, Level 4, 100 spm, 150 bpm MHR
Chest Press: 150lbs 3 x 12,12,12
Seated Row: 160 lbs 3 x 12,12,9
Bridge/crunch superset: 3x12

Cutting back on the bike and introducing the crosstrainer properly has upped the challenge to my knee significantly. I could feel in the last minute that it was tired, and my gate was getting a bit ragged. Weight bearing work has to feature more as I progress though, if I am to regain proper daily function. Will be building towards 15 mins, giving me a 30 min total cardio section. When there, I will look to up frequency from 3 to 4 workouts per week, at which point I will be supplementing the cardio with a 4 day hypertrophy body split. I honestly have no idea how 'rugged' this knee will end up regarding the functional craziness I was so fond of, but I do know that I can come back with a more traditional bodybuilding workout, and I have every intention of getting in the best condition of my life in 2010 - if fate will just give me a f*cking break for once wink
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#422864 - 10/09/09 09:34 AM Re: Creaky Old Mods Journal [Re: Cord]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Arrgh!! mad dont you hate it when you walk into the gym and what you want to use is not only occupied, but occupied by someone not using it worth a damn frown

Such was my day today. Wanted to start on the bike, but both bikes were in use by people just pedalling real slow, chatting to one another - GO FOR A COFFE FOR F*CKS SAKE, and dont get me started on the chest press mad

Anyway, because it was 'one of those days' the workout was different today.

Crosstrainer: 7 mins, level 4, 120 spm, 125bpm MHR
Bike: 18 mins, level 7, 80 rpm, 144bpm MHR
Incline Nautilus plate loaded press : 1x15 66lbs. 2x6,5 110lbs
Seated Row: 1 x 15 160lbs 2x6 180lbs
Bridge/crunch superset 3 x 15,12,12

Happy i got the cardio to 25 mins, but difficult to compare progress to previous workouts as it was all done differently.
Be in there again 9am on Sunday, when it will be nice and quiet and I can assess how things are going more accurately.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#422866 - 10/09/09 05:00 PM Re: Creaky Old Mods Journal [Re: Cord]
grumbleweed Offline
Member

Registered: 08/12/06
Posts: 446
good stuff, might see you there.
_________________________
"Irony is mainly used by the British in in order to distinguish themselves from Americans, which worked very well until the Americans had more guns than them."

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#422877 - 10/11/09 09:01 AM Re: Creaky Old Mods Journal [Re: Cord]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Bike: 11 mins Level 7, 80 rpm, 138MHR, 9 mins level 8, 77 rpm, 150 MHR

Chest Press: 3x12 155lbs
Seated Row: 3x12,12,10 160lbs
Incline Nautilus press 2x 10,7 66lbs
Assisted Chin station 2x 10,6 Number 14
Bridge/Cruch superset 3x15,15,12

Pretty happy with today. Didnt use the crosstrainer, as my knee was 'grumbling' a bit from Friday, and I have respect that. Moving up a level on the bike was good though, will start on level 8 from now on, as it really worked the legs hard.
Upper body work I am very pleased with, felt good to get back to a decent volume, and change things up a bit. I dont think a body split is too far away now, but will keep it nice and steady for a couple of weeks yet smile
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#422912 - 10/14/09 08:48 AM Re: Creaky Old Mods Journal [Re: Cord]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Despite promising myself to take it easy, the time has come for a step up in pace.

Had my 1st official hydrotherapy session today- 35 mins working on my knee and core stability. Lots of new stuff I have not done before, and very challenging. They worked me quickly through the levels, and I am already 'advanced' which is both validation of my hard work these last couple of weeks, and a nice ego massage wink

After this, I went to the gym to start a bodysplit routine.

It is a simple 3 day split: Day 1: Back & Chest, Day 2: Shoulders & Arms, Day 3: High volume core and rehab work + extra cardio. Day 3 will, in time, become leg day as my knee allows.

Today: Back and chest
20 mins Bike level 8, 75rpm 145MHR
Chest Press: 155x15, 170x12, 190x8, 200x4, 200x3
Incline Flye: 16kg 'bells : 12,10,8,7
Seated Row: 155x15, 170x10, 190x5, 200x4, 200x3
Machine reverse flye: 30lbs : 10,9,8,8

On top of the hydrotherapy, this really was a challenge, but felt brilliant to do.

Roll on tomorrow cool
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#422922 - 10/14/09 04:41 PM Re: Creaky Old Mods Journal [Re: Cord]
grumbleweed Offline
Member

Registered: 08/12/06
Posts: 446
wow the rise of the machine/s!
_________________________
"Irony is mainly used by the British in in order to distinguish themselves from Americans, which worked very well until the Americans had more guns than them."

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#422926 - 10/15/09 06:50 AM Re: Creaky Old Mods Journal [Re: grumbleweed]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Bridge/crunch s-set: 3x15
Bike: 16 mins, level 8, 77rpm, 145mhr

Seated Lateral Raise: 7kg d'bells 4x12,9,8,8
Seated Arnold Press: 12kg d'bells 5x12,10,8,8,8
Cable Bicep Curls: 27kg 4x8,6,6,5

DOMS from yesterday's workout were pretty bad this morning, but soon wore off. Sadly, had to cut cardio 4 minutes short, and omit direct tricep work due to not having enough time as I had an appointment at the hospital. Happy with what I did do though, and will make up the work tomorrow smile
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#422963 - 10/16/09 10:31 AM Re: Creaky Old Mods Journal [Re: Cord]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Bike: 20 mins, level 8, 75rpm, 145mhr
Crosstrainer: 10 mins, level 6, 100spm, 150mhr
Static leg extension hold : 10 lbs, 4x30 seconds

35 min hydrotherapy session @ hospital.

30 mins non stop cardio in the gym is a bit of a milestone, and I am pleased to have reached it smile
Hydrotherapy is real hard work, and they have started putting impact work in there, so my knee is very much looking forward to a day off tomorrow smile
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#422982 - 10/18/09 08:25 AM Re: Creaky Old Mods Journal [Re: Cord]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Bike: 20 mins, level 8, 77rpm, 148MHR

Nautilus Incline press: 40kgx15,50kgx8,55kgx6,60kgx4,60kgx4
Flat dumbell flye: 16kg d'bells x10,9,7,7
Seated Row: 155x15,175x10,190x7,200x5,200x3
Machine rear delt flye: 30x12,10,10,9
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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